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WOD WOD, April 15, 2023

WOD - Sat, Apr 15Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:400-m run10 alternating spiderman stretches10 jumping pull-ups1 set:10 DB overhead walking lunges (left arm)5-10 chin-over-bar or chest-to-bar…
coach
April 14, 2023
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WOD WOD, April 14, 2023

WOD - Fri, Apr 14Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set::30 single-unders10 air squats, focus: hips back10 DB deadlifts1 set::30 single-single-double10 push up to pike10 single DB…
coach
April 13, 2023
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WOD WOD, April 13, 2023

WOD - Thu, Apr 13Warm Up2minutes Rowing Running BikingOver All Dynamic Body ActivationCoaches ChoiceAthletes choice of:5k Row 5k Run or 10k BikeMono structural day5k Row (Time)Max Effort 5k Row18:00-25:00 minutes5k…
coach
April 12, 2023
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WOD WOD, April 12, 2023

WOD - Wed, Apr 12Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation2 Rounds::30 PVC pass throughs:30 air squats | air squats with knees together:30 PVC side bends:30 lunges |…
coach
April 11, 2023
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WOD WOD, April 11, 2023

WOD - Tue, Apr 11Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation3 sets:10 banded pass throughs10 alternating soldier kicks10 banded pull aparts10 alternating hamstring scoop stretchesSPECIFIC WARMUP 1 set:5…
coach
April 10, 2023
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WOD WOD, April 10, 2023

WOD - Mon, Apr 10Warm Up2minutes Rowing Running BikingOver All Dynamic Body ActivationAMRAP 4:00:10 mountain climbersrun across gym10 air squatsrun across gym10 push-ups​​​​​​​run across gymSPECIFIC WARMUP PARTNER UP 2-3sDEAD LIFT2X3…
coach
April 9, 2023
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WOD WOD, April 8, 2023

WOD - Sat, Apr 8Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:– Rest :10 between movements.:30 inchworm + push-up:30 unweighted good mornings:30 scorpions:30 burpees– Step down and up…
coach
April 7, 2023
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WOD WOD, April 7, 2023

WOD - Fri, Apr 7Warm Up2minutes Rowing Running BikingOver All Dynamic Body Activation1 set:3:00 row, bike, or SkiErg10 leg swings/leg (up and back)50-feet walk on toes20 shoulder taps50-feet walk on…
coach
April 6, 2023